In today’s busy world, meal prepping has become more than just a trend—it’s a lifestyle. Packed with lean protein, versatile in flavour, and easy on the wallet, chicken is a staple in countless Canadian households. In this guide, we’ll show you how to master chicken meal prep like a pro.
Whether you're a busy professional, a student, or a parent trying to juggle it all, this blog will walk you through tips, tricks, recipes, and storage ideas to make chicken meal prep work for you.
Why Choose Chicken for Meal Prep?
Chicken is an excellent choice for meal prep for several reasons:
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Lean Protein: Skinless chicken breast is low in fat and high in protein, helping with muscle maintenance and satiety.
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Affordable: Compared to other protein options, chicken is budget-friendly.
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Versatile: It pairs well with a wide variety of herbs, spices, grains, and vegetables.
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Freezer-Friendly: Cooked chicken stores well in both the fridge and freezer, maintaining its taste and texture.
Getting Started: What You Need
Before diving into recipes, make sure you have the right tools on hand:
Meal Prep Essentials:
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A set of glass or BPA-free plastic containers (with dividers if you prefer).
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A food scale (optional, but helpful for portion control).
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Sheet pans and non-stick skillets for baking and sautéing.
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A slow cooker or Instant Pot for hands-off cooking.
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Spices and marinades to keep meals flavourful.
How to Meal Prep Chicken: Step-by-Step
Step 1: Choose Your Cut
Different cuts of chicken offer different flavours and textures. Here are some popular choices:
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Chicken breasts: Lean and easy to season.
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Chicken thighs: Juicier and more flavourful; great for curries and stews.
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Chicken drumsticks or wings: Best for oven-baked or grilled meals.
For most meal preps, boneless, skinless chicken breasts or thighs work best for quick, easy storage.
Step 2: Marinate or Season
To keep your meals exciting, vary your seasonings each week. Here are some tried-and-true flavour combinations:
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Lemon herb: Olive oil, lemon juice, garlic, thyme, rosemary.
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Spicy Cajun: Cajun spice, paprika, cayenne, garlic powder.
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Asian-inspired: Soy sauce, sesame oil, garlic, ginger, honey.
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BBQ style: Smoky BBQ rub or bottled low-sugar BBQ sauce.
Let your chicken marinate for at least 30 minutes—or overnight if you have the time.
Step 3: Cook in Batches
Depending on your time and tools, cook all your chicken at once:
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Bake: Place seasoned chicken on a parchment-lined tray and bake at 400°F (205°C) for 20–25 minutes.
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Grill: Use an outdoor grill or indoor grill pan for charred, smoky flavour.
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Sauté: Quick stovetop cooking with olive oil for a golden crust.
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Slow cooker: Add chicken and seasoning, cook on low for 6–7 hours or high for 3–4 hours.
Always check that your chicken reaches an internal temperature of 165°F (74°C).
Step 4: Pair with Sides
Balance your meal prep with healthy sides. Mix and match grains and veggies to keep it interesting:
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Grains: Brown rice, quinoa, wild rice, couscous, whole wheat pasta.
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Vegetables: Roasted sweet potatoes, steamed broccoli, sautéed kale, bell peppers, carrots.
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Legumes & Extras: Chickpeas, black beans, corn, avocado, hard-boiled eggs.
Chicken Meal Prep Ideas (with Canadian Flair!)
Here are some great combinations to inspire your next round of meal prep:
1. Maple-Mustard Chicken with Roasted Veggies
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Chicken breasts marinated in maple syrup, Dijon mustard, and garlic.
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Serve with roasted Brussels sprouts, carrots, and baby potatoes.
2. Teriyaki Chicken Bowl
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Chicken thighs in a homemade teriyaki sauce.
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Serve with jasmine rice, steamed broccoli, and shredded carrots.
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Top with sesame seeds and green onions.
3. Buffalo Chicken Wraps
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Shredded slow cooker buffalo chicken.
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Serve in whole wheat wraps with romaine, tomatoes, and light ranch.
4. Southwest Chicken Salad
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Grilled chicken with cumin, paprika, and lime.
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Toss with corn, black beans, cherry tomatoes, and avocado on a bed of greens.
5. Chicken Stir Fry
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Bite-sized chicken breast sautéed with bell peppers, snow peas, and mushrooms.
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Serve with basmati rice or rice noodles.
Storage Tips: Fridge vs. Freezer
Knowing how to store your meal prep is just as important as cooking it.
Refrigeration:
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Cooked chicken stays fresh in the fridge for 3–4 days.
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Store in airtight containers to prevent dryness or contamination.
Freezing:
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Chicken can be frozen for up to 3 months.
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Portion out meals and label containers with the date.
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To reheat, thaw overnight in the fridge and microwave until hot.
Safety Tips
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Always wash your hands and surfaces after handling raw chicken.
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Avoid cross-contamination by using separate cutting boards for meat and veggies.
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Cook chicken to 74°C (165°F) and let it rest before slicing.
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If you’re unsure about the freshness of your chicken, remember: when in doubt, throw it out.
Meal Prep for Specific Goals
Chicken meal prep can be tailored to your dietary goals:
For Weight Loss:
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Stick to chicken breast, measure portions with a food scale.
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Load up on fibrous vegetables and reduce added fats.
For Muscle Gain:
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Add extra servings of chicken or pair with protein-rich sides like quinoa or beans.
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Include healthy fats like olive oil, avocado, or nuts.
For Families:
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Choose family-style dishes like shredded BBQ chicken or baked drumsticks.
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Let kids help build their own bowls or wraps for fun, balanced meals.
Chicken meal prep is an excellent way to simplify your week, reduce food waste, and stay on top of your health goals. With just a few hours of prep, you can have delicious, nutritious meals ready to go—whether for work, school, or a busy evening at home.
Remember to mix up your spices, try new recipes, and invest in good containers to make the process even smoother. Once you build the habit, you’ll wonder how you ever lived without it.
